Build An Effective Workout Program

Hey Just Tri Tribe!

With a new year comes new aspirations, new goals, and ideally a new you! But how can you ensure you'll get the results you want? Being intentional with your time and effort will set you up for success in the long run. Avoid getting frustrated and struggling with progress by implementing these simple solutions.

Here are 8 tips to build an effective workout program:

1. Do more than just cardio. While cardio is great for overall health and fitness, it's not the most effective way to build muscle or lose weight. In fact, doing too much cardio can actually impede your progress by burning up muscle mass instead of fat. To fix this, try to limit your cardio to 2-3 sessions per week, and make sure to include strength training and resistance exercises in your workout routine.

2. Include progressive overload principles into your program. Progressive overload is the concept of gradually increasing the weight, reps, or sets you're lifting to continue making progress. Without progressive overload, your muscles will quickly adapt to the same routine and you'll stop seeing results. To fix this, make sure to regularly increase the weight you're lifting, or add more reps or sets to your exercises.

3. Prioritize sleep. Sleep is crucial for muscle recovery and growth, and lack of sleep can impede your progress. Aim for 7-9 hours of sleep per night and try to establish a consistent sleep schedule.

4. Fuel your workouts and recovery with a balanced diet. Eating healthy and nutritious foods is crucial for muscle growth and recovery. Make sure to fuel your body with a balanced diet that includes a variety of lean proteins, healthy fats, and complex carbs.

5. Challenge yourself. If your workouts are too easy, your muscles will quickly adapt and you'll stop seeing results. To fix this, make sure to add challenging exercises to your routine and increase the weight, reps, or sets you're lifting. Research has shown that training to failure (i.e. almost maxing out by leaving ~2 reps in the tank) is one of the best ways to improve both overall strength and hypertrophy.

6. Don't over do it. Overtraining can lead to injury and burnout, and can impede your progress. Make sure to give your muscles time to recover and rest.

7. Stay consistent. Consistency is key when it comes to achieving your fitness goals. Make sure to stick to your workout and nutrition plan, and don't miss too many workouts.

8. Train with your physiology. Once you understand a female's physiology fluctuates across the phases of the menstrual cycle, you can work with it - not against it - to increase your training capacity and performance potential.

Being deliberate with your workout plan and making small changes to your training routine, will ensure progress. Remember to be patient, stay consistent, stay positive, and honor your female body.

 If you're struggling with where to start or making progress, hire a coach! Just Tri Performance specializes in working with reproductive aged active women. Let's connect! Send us an email at [email protected] :)

Thank you for reading the blog!

 Have a great week, get some movement in, and as always, Just Tri!!

Yours in Sport,

Lindsay

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